Top Exercises for Hips, Thighs and Butts

Best Exercises for Hips, Thighs and Butts:

While there are so many different exercises one can do, here are few bum-blasting one that you must try. Do these moves every day, challenge your adamant and zapping fat, and sculpt your lower body.

1. Hip-Lift Progression:


Hip- lift Progression is an amazing exercise to reduce tension in your lower back and put your butt on work.  It is quite easy that you can even do this in your bedroom.

  How to do:

•     Lie straight on the ground with the arms on each side. Bent your knees with your feet touching the floor.
•     Now lift your hips up toward the ceiling. Hold it for few seconds and then lower- down your back.
•     Repeat the same for 60 seconds squeezing your hamstrings and glutes at the top of the range of motion. Make sure not to over-stretch your spine.

2. Balancing Squats: 

Add balance challenge to shape your hips and glutes with these squats. They are so much easy that you can them without any assistance.

    How to do:

•     Stand tall in a tree position and keep your feet slightly wider than your normal standing position.
•     Keep your chest lifted and your spine straight.
•     Lower down into a deep squat position and try to touch the ground.
•     As you get up, shift your weight to one leg (left or right), bend other leg, and grab onto your shin.
•     Hold it for few seconds and return to start. Do 20 reps total and switch after every rep.

 
3. Hinging Deadlift:

Deadlift is one such exercise that can recruit the muscles in your glutes, lower back, and hamstrings. This will not only make you fit but will also will strengthen your backside.



    How to do:

For doing this, all you need is a pair dumbbell. To do this:

    Stand straight with your feet slightly wider than your normal position.
    Take your one leg out to one side of your body and lower into a side lunge.
    Take your dumbbells on either side of your leg.
    Bend your knee and shift your weight into both legs into a wider squat position.
    Now come back in the normal position and repeat the process.
    Do 20 reps alternately on each side.

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Number of Servings - 90

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HOW GLUTAMINE WORKS IN THE BODY?

Getting The Facts Straight On Glutamine

Most people who are heavily involved in fitness and bodybuilding have at least heard of glutamine at one point or another, and many have found it to be a very beneficial supplement to add to their training regime.

Glutamine is also the non-essential amino acid that occurs most frequently in the body and the only amino acid that will cross the blood-brain barrier. In the body, glutamine can be found in the circulating blood or in the stored muscles, and will really be needed whenever you are in a state of illness or have a severe injury.

Being that glutamine is one of the more predominant amino acids in the body, it plays many important roles, some of which will have a direct impact on the results you see from your training program.

The first big role, as touched upon briefly above, is that glutamine acts as a substrate for DNA synthesis. This literally means that without glutamine being present in the body, your body would not be able to manufacture many of the cells it needs on a daily basis.

DNA Synthesis
DNA synthesis is the process of copying a double-stranded DNA molecule to form two double-stranded molecules. The process of DNA synthesis is a fundamental process used by all living organisms as it is the basis for biological inheritance.   

Glutamine is also involved in the protein synthesis process, so after each workout after you've broken down muscle tissue, it will help to rebuild this muscle back, growing stronger (and larger if you're in a calorie surplus) in the process.

Benefits of micronized glutamine fuel:

•    Promotes muscle protein synthesis

•    Muscle sparing effect.

•    Enhanced muscle metabolism

•    Promotes glycogen formation

•    Supports growth hormone formation

•    Enhances muscle strength

•    Increases lean muscle mass

•    Increases endurance

•    Pacify muscle recovery and healing

•    Better athletics performance

•    Decreases BMI

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TESTOSTERONE BOOSTER supplements and their advantages for BODYBUILDING and SEX-PROBLEMS

WHY TESTOSTERONE BOOSTERS?


Testosterone is main male sex hormone that is responsible for producing anabolic and androgenic effects.  Anabolic effects are responsible for increasing muscle growth, bone growth, development as well as improvement in their strength. Androgenic effects include development of male secondary sexual attributes such as growth of penis, hardening of voice and appearance of facial hairs. Since, testosterone production decreases with age, indeed there is a strong need to counterpart this deficiency and otherwise, it can lead to serious unwanted medical conditions such as poor bone growth, poor muscles growth as well as poor performance in sexual activity.

Now a days, bodybuilders and sportsmen are looking for natural products that can benefit and in additionally supports to build   muscle mass and multiply their stamina.  Person growing older is characterized by significant decrease in the intensity of   sexual   performance, decreased sexual arousal and fall in libido. These all manifestations are credited to low body   testosterone levels.  Therefore, in order to compensate testosterone levels, testosterone boosters can be supplemented. A testosterone booster not only facilitate to recover from lean body muscle mass, decreased sexual activity but also leads to improved energy content and feeling of well being.


Testosterone booster are the unique and ultimate weapon in your armory in the fight against the low testosterone levels in our body. They play a vital and indispensible role in compensating the body testosterone requirements in deficient states. It can be used safely in the individuals who are at least 25 years or older in age.

TESTOSTERONE BOOSTER - BODYBUILDING and SEX RELATED PROBLEMS

Testosterone booster are natural products that may contain the D-Aspartic acid, ginseng, fenugreek, mucuna pruriens, oyster extract, zinc, vitamins, selenium and tongkat Ali etc. They all have been highlighted as testosterone booster in literature. They boost the testosterone levels of the body by a variety of mechanisms. Testosterone booster works by stimulating and promoting the muscle mass build up and by improving the sexual performance and behavior. Testosterone booster are given in the form of the supplements that speeds up  the testosterone productions to sufficiently high levels  so as to exaggerate the muscle rebuilt, improved sexual function, sexual arousal  and satisfaction. Testosterone boosters make them feel strong and boost their ability to manifest   best physical and mental   efforts. Besides, it produces a remarkable and pronounced anti-hypertensive and hypo- cholesterolemic   effects.


AMAZING BENEFITS OF TESTOSTERONE BOOSTERS

•    Testosterone helps by variety of mechanisms to increase the physical and mental effort invested by players, athletes and weightlifters, runners etc. 

•    Testosterone booster brings the sex life back on track. It improves sex ability, performance, satisfaction and sex-power in old age.

•    Testosterone booster helps to correct the erectile dysfunction.

•    Testosterone booster is especially helpful to bodybuilders. It helps to gain muscle mass, increase their strength and build multi- pack abs.

•    Testosterone booster is extremely useful to those who lack self- confidence due to poor, lean and thin muscle mass. They help to increase the fat content in the muscles. Muscles appear awesome, in shape with plenty of appeal in them.

•    Testosterone booster brings feeling of well being, confidence and completeness.

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What else does protein do for you?

Whey protein is very good for that physique, but use of is in no way helpful. of whey protein can pointless issues of one's liver. And want we remind you the liver will be the organ inside the entire body, lactose intolerant people should take in whey protein isolate instead of the typical assortment because the lactose.


What else does protein do for you? It

•     Is required for the building and repair of body tissues.
•     Produces creatine, enzymes and hormones.
•     Regulates water balancing, transports nutrients and makes muscles contract.
•     Helps the body resist diseases common in malnourished people.
•     Prevents fatigue by producing stamina and energy.

There are a few key elements that you really need to understand when you purchase protein. First of all, you have to know how to read the Nutritional Facts. When you look at a protein powder, make sure you review the nutritional facts before you buy because the quality standards are all over the place. Here are some quick things to look for:

1. How much protein are you actually buying? Simply multiply the number of servings times the amount of protein per serving. For instance, if you have 20 grams of protein per serving and there are 100 servings, then you are buying approximately 2,000 grams of protein.


2. Look at the total number of calories (lower is better). Each gram of protein will have 4 calories. Ideally, if you buy a high quality protein, you can simply multiply the number of grams of protein per serving times 4 and this will tell you how many calories are in the product. If there are more calories in the product, then you have added fats and carbohydrates. If you are trying to put on lean weight or lose weight, you don't want very many extra calories.

3. In short, flavor and sweeten yourself and save a ton of money. Once you get used to buying unflavored protein, you will probably never buy flavored again.

4. what about whey concentrate? Follow the same rules as stated above and if you can get more protein for your dollar and are not concerned with calories, then purchase the concentrate.

5. What should I pay for protein? There are several very good companies out there that are selling whey protein isolate and whey protein concentrate at great prices.

Follow the steps above regarding how to pick a good protein and do not pay more than 3000 for the best quality Whey Protein Isolate. Many companies will try to charge 5000 per kg or even more but if you stay away from the popular brands, you can save a bundle.

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Which exercises you can do to get size zero?

Is it possible to get size-zero figures with exercise? Well, an answer to this question is- Yes and your body weight have an important role to play in it. Most of the teenage girls today crave for size zero figures and for this reason, they are following a strict diet or skipping meals. No doubt, controlling your diet can help you to reach your goal, but at the same time, exercise can help a lot in weight management by -promoting fat burning process in body. So, we are going to give you a detailed description of some exercises that will help to reduce your body fat and thus, body weight to help you to get size zero. Let us start with Running.

RUNNING-
Weight loss is the first main goal to get the size zero. Any exercise is a good one, but when we are talking about weight loss, then it is hard to beat running. Of course, it is a great option for some warm up too. Yes, it is one of the most efficient exercises to burn the enough calories that, in turn, help to loss overall extra fat from the body. If you are already a good runner, then it is good. If you are not, then start running. You can do it alone at anywhere and you don’t need any equipment, except a pair of your running shoes. Due to this reason, it is actually the simplest workout to start your exercises.

CYCLING-
Well, cycling is an aerobic exercise that helps to lose fat on any part of your body. Burning more calories than you consume is the key to lose weight and aerobic exercise burns more calories. As it is a non weight bearing exercise, it is easy for joints, muscles and tendons that not only helps you to lose fat from the hips and waist, but also improves your overall fitness.

SQUATS-
If you are serious about losing weight to attain zero figure, then squat is another best exercise which you can include in your daily routine. Squats are a type of strength training exercise that helps to fasten the metabolism. An increase in metabolic rate in turn increases the burning rate of calories that supports weight loss. Body weight Squats are in fact the fantastic ones that mainly work on thighs and hips.

Instructions-

•    First of all, stand straight with your feet one shoulder width apart.
•    Now, bend your knees slowly to a 90 degree angle, with your hips pushing backwards.
•    Keep your back straight with your eyes looking ahead. Stay for a moment at this position and then, slowly come back to original position.

ABDOMINAL CRUNCHES-
Well, crunch is one of the most popular abdominal exercises that primarily work on abdominal muscles. Zero figure includes a flat belly and yes, abdominal crunches are the great ones that help in losing belly fat. So, you can include abdominal crunches in your daily routine too and the instructions to perform this exercise are given below-

Instructions-
•    First, lie on the floor. Make a starting position with your hands placed on both sides of heads and knees bend on the floor.
•    Now, lift your shoulders and upper back away from the floor with your face towards the ceiling. Stay at this position for a moment and then come back to original position.
•    Relax for a moment and then repeat the steps.

POWER YOGA-
Does power yoga help you to achieve size zero? Well, power yoga helps you tone up and lose the extra fat from the body. Losing extra pounds in turn helps you to complete the target of size zero. It is a fitness based workout that helps your body to build internal heat and thus, increases the stamina. It is a carefully planned system of yoga poses that include asanas which require lots of skill and calories. Nowadays, it is becoming popular around the world. Here, we are giving you a detailed description of some power yoga poses that help you to get a well shaped and toned figure.

Chair pose (Utkatasna) - Before, you start your power yoga, it is better you start with some warm up. Utkatasna yoga pose can be a good option for warm up and it helps to shape your hips and thighs. In this asana, your body appears as a chair and hence, it is known as chair pose.

 

Instructions-
•    First of all, stand in mountain pose as shown in the figure A. Now, inhale with your arms raising perpendicular to floor. You can either keep your arms parallel with palms facing inward or you can join your palms.
•    Now, exhale and bend your knees with thighs parallel to the floor. Make sure, your knees are projecting out over the feet.
•    Firm your shoulder against the back with your tailbone downwards towards the floor. Stay for at least 30 seconds in this position.
•    Now, come back to original position by straighten your knees with inhalation. Now release your arms slowly with exhalation.

Extended sides angle pose (Utthita parsvakonasana)- 

The name of this yoga pose consists of three words- utthita which means to stretch, parsva which means side and kona which means angle. Yes, this yoga pose helps you to get a good stretch for the sides of your body by improving the process of digestion.  

Instructions-
•    Stand in mountain pose. Turn to the left with your arms extending sideways with palms facing down. Step your feet 4-feet apart.
•    Now turn your left leg as well as foot outward 90 degrees. Bend your left knee to make your left thigh parallel to floor. Now, turn in your right toes, slightly. Keep your back leg straight with your right hip slightly forward. Inhale with your torso open to left.
•    Now, exhale and lower down your left arm with forearm resting on your left thigh. Extend your right arm over your head with fingertips reaching in the same direction as that of your front toes.
•    Now turn your head towards the ceiling. Lower down your left hand to the floor with your palms next to inside arch of front foot. To deepen the pose, place your front hand on outside of your front foot.
•    Stay in this position for a minute. Now come to a standing position slowly with your arms extended at shoulder height. Turn your feet and face back to original position. Now step your feet close together and repeat the same steps with opposite side.

Cat pose (Marjarasana)-
Well, we all know that a healthy digestion is the key source of a healthy body weight. Cat pose helps to improve the digestion that supports fat loss from the abdomen and thus, supports toning of your abdominal muscles.

Instructions-
•    As shown, first make a tabletop position with your knees directly below your hips.
•    Make sure your wrists, elbows and shoulders are in line and perpendicular to the floor. Now centre your head in a neutral position with your eyes looking at the floor.
•    Inhale and lift your sitting bones and chest towards the ceiling and belly towards floor. Now lift your head slowly to look straight forward.
•    Now, exhale and come back to original tabletop position. Repeat 10 to 20 times.

Horse pose (Ashwasanchalana)-
Generally, Ashwasanchalan pose improves the overall well being of the body but mainly, it strengthens abdomen and thigh muscles. In this asana, your body appears as horse and it helps to reduce fat from abdomen, hips and thighs.

Instructions-
•    As shown, first make a standing forward bend position. Stretch your left leg backwards and balance your leg on toes with heels rising upwards and left knee touching the floor.
•    Now bend your right leg in such a way that it should touch your chest.
•    Lift your head towards the sky with arms on either side of your right leg with palms facing downwards.
•    Now, follow the same steps by stretching your right leg.

Tree (Vrikshana)-
Yes, you are right. As the name indicates, your body appears as tree in this yoga asana that helps to strengthen abdominal muscles and supports the toning of your lower back.

Instruction-
•    Stand in mountain pose. Bend your right knee with all your weight on left leg. Turn your right knee to the right wall with heel resting against left leg.
•    Now, look down at the floor and lift your right foot little up on the left leg. Bring your palms together in front of your heart as that of a prayer position.
•    Lift your arms over the head making H position. Stay at this position for some time. Now, slowly exhale your arms down with legs releasing to their original position. Now, repeat the steps with left knee bending against the right leg.

Leg raised pose (Uttanapadasana)-
The word Uttanapadasana comprised of three words ut which means to lift, tan which means to stretch and pad which means leg.  It is a classic yoga pose that involves raising legs which helps to reduce the belly fat.

 

Instructions-

•    Lie down horizontally with your back on the ground and face looks upwards (supine position). Keep your feet and knees together and arms straight close to the body with palms touching the floor?

•    Inhale slowly and hold your breath. Now, lift your legs by one foot and stay in this position for 10 seconds.

•    Now, start exhaling and lower down your legs, slowly. Repeat the steps after resting for a moment. 

Pawanmuktasana-

Pawanmukatasana is a yoga pose that massages digestive organs to improve the digestion and metabolism which helps to fat from belly and lower back.

Instructions-

•    Lie down horizontally with your back on the ground and face looks upwards. Keep your feet and knees together and arms straight close to the body with palms touching the floor.

•    Inhale slowly and hold your breath. Clasp your right knee by both hands and press your knees slowly towards your stomach. Hold for a moment and then press your knee further to touch your nose.

•    Now, exhale and release your legs to original position. Repeat the steps with your left knee and then with both your legs.

Cobra pose (Bhujang asana)-

To strengthen the abdominal muscles, cobra pose is another great posture. It helps to flatten your belly and reduces your waist line by supporting fat loss from the abdomen. 

Instructions-
•    Lie down on your belly with your legs stretched. Now place your palms underneath your shoulder.
•    Chin on the floor with all the toes touching the floor. Inhale and raise your chest bending backwards as much as possible and this pose allow your body to look like cobra. Hold this position for few seconds.

•    Now, exhale and bring your head down to original position. Repeat the steps after relaxing for few seconds.

Downward Plank (Kumbhkasana)
It is one of the simplest yoga pose that helps to reduce your belly fat. Not only, it will work on belly but it will also help to tone your buttocks and thighs.

Instructions-
•    Begin on your hands and knees with your wrists under the shoulders. Spread your fingers with forearms and hands pressing down.
•    Tuck your toes under and step your feet back one at a time. Keep your thighs lifted to bring your body and head in one straight line.
•    Inhale and look slightly ahead of your palms. Hold this position for a moment.
•    Now, lower down your knees to the floor and rest for a moment. Repeat the steps.

Bow pose (Dhanurasana)-
This yoga pose gives your abdomen a full massage that helps to improve the functioning of digestive system and thus, supports flattening of your belly.

Instructions-
•    Lie down on your belly with legs stretched together and arms placed on either side of your body.
•    Bend your knees and hold your ankles with your arms as shown in the figure.
•    Inhale and lift your head backwards. Hold this position for a moment and breathe normally.
•    Now, exhale and bring your body back to original position. Relax and repeat the steps.

HOT YOGA-
As the name indicates, hot yoga is the one for which a well heated room is required. Hot yoga increases your pulse rate and fastens the metabolism that makes your body to burn some major calories. Burning calories supports weight loss and thereby helps your body to attain zero size, easily. There are different types of hot yoga and the most widely practiced among them is Bikram yoga that consists of 26 different postures. It is ideal to perform Bikram yoga by taking classes at approved studios, because such studios are maintained with proper optimal conditions such as a temperature of 105 degrees Fahrenheit and a minimum humidity level of 40 percent.

So, we have discussed all about exercises which you can do to get size zero and now it’s your turn to make a daily exercise schedule and start perform.

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Is Whey Protein Good for Weight Loss?

In the muscle building world, Whey protein supplements are commonly taken to support lean muscle building and improve workout performance. The benefits of whey protein do not end here as it is equally useful for weight loss too. Yes, Whey protein is a good choice for weight loss and today, we are going to explain in detail about the role of whey protein in weight loss.

Whey protein helps to promote fat burning by Boosting Workout Performance-

A healthy diet and regular exercise keeps our body fit and healthy. A healthy and balanced diet maintains sufficient energy in the body which is required to do workout. Exercise helps to burn excess fat present in the body and promotes lean muscle building. A high protein shake is a great way to balance your diet, which in turn boosts the effectiveness of your workouts. This reason further makes Whey protein a good choice for weight loss. Medisys 100 % Whey Protein is an excellent choice to enhance your workout performance and support your lean muscle building by promoting fat burning.

Whey protein reduces appetite by producing Satiety-

Actually, Whey protein is a not a single protein, but, it is a collection of proteins and protein peptides that are found naturally in the whey component of milk. Losing excess body fat requires reduction in number of calories and reducing your calorie consumption can increase hunger. So, calorie consumption should be reduced in such a way that it does not cause persistent hunger and for that, following a high protein reduced calorie diet can help to maintain this balance. Whey protein is a rich source of high protein that helps to control appetite by giving you a feeling of fullness.

As there are different whey protein supplements available in the market, choosing a Whey protein supplement for weight loss is little difficult. Whey protein powder with high amount of protein and very low amount of carbohydrate can be a perfect choice for you. Drinking this shake one to three times in a day can offer you maximum benefits. Yes, you can take it at breakfast, between your meals and before going to bed. Taking it before your workout helps enhance your workout performance and taking it after workout helps in muscle recovery.

So, Include whey protein shake in your daily routine and experience lean and healthy body.

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